W.O.D.: Long Interval

Monday, April 21, 2014 • EnduranceLong Interval

STRENGTH:

ME: Deadlift

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

"1/2 Cindy"

As Many Rounds as Possible in 10:00

5 - Pull Ups

10 - Push Ups

15 - Air Squats

Post results to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1.5k, recover 3:00, until form/pace deteriorates, 60# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


CrossFit Endurance Seminar, CrossFit Mayhem



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Comments (10)

styria69
on Monday, April 21, 2014 at 06:32 am
Monday
ME deadlifts, 40, 50, 60, 70, 80, 90 kg
CFE WOD: 9 full rounds
perhaps I will finish with a trail-run in the evening, in the moment I've a small pain in my left knee after bike- and running workout yesterday!
Have to prepare for a 12h-running event in the middle of may!
John P.
on Monday, April 21, 2014 at 11:07 am
4/21 WOD
1. ME Deadlift
-3x5 (135, 185, 225)
-3x3 (275, 295, 305 PR)
-2x1 (315, 325, form got wonky so I stopped)
2. S&C WOD, 10 Min AMRAP:
-11 rds + 2 pullups
3. 21-15-9: GHD situps
Dalles
on Monday, April 21, 2014 at 11:41 am
Monday
ME deadlift: 385# (new PR)
CFE Wod: 9 full rounds and 5 pullups and 10 pushupus
Jake Fisher
on Monday, April 21, 2014 at 02:12 pm
Results
STR: Deadlift (ME) = 135(8),225(6),315(2),365,395,410-PR,415-PR,420-PR (+15# LIFE PR)

SS: Row/Repeats 500m, recover 2:00, until form/pace deteriorates
= 1:46, 1:48, 1:47, 1:50

1/2 Cindy Rx = 10 Rounds :(

Did everything back-to-back with 15-20 mins REST/Mobility between each.
Brad Williams
on Monday, April 21, 2014 at 02:40 pm
4/21/14 WOD
Interval swim this morning. 15 min. Spin to warm-up before pool opened, 4 x 500yds/3 rec.- 9:56,9:57,9:58,11:11 (Alt. 50 Kick,50 Pull). 100yd rec. Swim., 500 yd. Drill Down (Swim, Paddles, Float & Paddle, Kick, Statue of Liberty)-2600 yds.

Strength this afternoon. Deadlifts- 205#/3 sets/3 reps, 225#/3 sets/1 rep. Bench Press- 165#/6 sets/2 reps. Back Squats- 135#/5 sets/10 reps. 35 min. Spin on bike after to relieve hamstrings.

Lacrosse Ball and Foam Roller smashes on lats and back for mobility.

Felt pretty good swimming this morning. Spin before hand was nice warm-up.
Dave
on Monday, April 21, 2014 at 03:47 pm
Monday WOD
ME Deadlifts
3x10 (105lb)
3x5 (145lb)
5x3 (235lb) 90 sec rest

CFE WOD: 8 Rounds

finished with stationary bike sprints: 5x 30:60 on:off
raph
on Monday, April 21, 2014 at 06:25 pm
wod
3 reps with 315 (form was getting bad and was a bit rushed)
1/2 cindy 8 rounds + 6 pushups (strict pull ups) could have gotten a bit more done but had to wait for pull up bar
Nick B
on Monday, April 21, 2014 at 08:20 pm
Monday WOD
ME: Deadlift - 65x5, 95x5, 135x5, 225x2, 315x3, 325x1:PR

"1/2 Cindy" - 9 rounds in 10 mins.
McCusker
on Tuesday, April 22, 2014 at 06:37 pm
WOD 4/22
ME DL
335# x2
335# x2
335# x2
335# x2
335# x2
355# x1
355# x1
Desmond
on Tuesday, April 29, 2014 at 08:52 am
4/21 Wod
Swim - 100m w/u; 2 x 500m with 3 min rest; 100m cool down

ME Deadlift - worked up to 255lbs x 1

"1/2 Cindy" - 10 rounds + 5 Pullups (All pullups were strict)
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